3x50 Workout - Rogers Athletic

3.17.2013

Blog|Conditioning

3×50 Workout

In the United States we walk less than any of the Industrialized Nations. Fitness experts recommend that we should cover 10,000 steps per day, which is close to 5 miles. Through epidemiological studies it has been concluded the average American manages about 5,100 steps.

Walking as little as six miles a week is associated with a lower risk of Alzheimer’s, improved academic performance, a reduction in depression, lower blood pressure and even raising one’s self-esteem.

From 1991–2001 time frame, the percentage of students who attend PE classes daily has decreased from 41.6% to 32.2% – certainly not a positive.

Many off-season athletes not involved in organized activities often workout and then take a day off for recovery.

Doug Scott, Strength and Conditioning Coach of the Pingry School in Martinsville, New Jersey wants his students to keep an active daily life style. “When it comes to developing and maintaining a high level of fitness, there are no ‘off days’. Every action you take is either leading to a “stronger you” or it’s not. This is why it’s important to perform physical work every day. Here is a workout to do on the days when you don’t have a weight room workout planned or sporting event scheduled.”

3×50 Workout

50 bodyweight squats

50 bodyweight push‐ups

50 sit‐ups or leg raises

1-mile run or 1-mile jog or 1 mile-walk

Get Strong

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Open Chain Reverse Glute Ham

Closed Chain Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro XT

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Arkansas Baseball Weight Room

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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.